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09/13 | Arms & Abs

WOD 09/13 | Arms & Abs AMRAP (12 REPS) 7 MIN DUMBBELLS/BIKE  SPRINT  ROLL UPS  CROSS BODY CLIMBERS (BODYWEIGHT) Kettlebells  Clean and press (right) Clean and press (left) Overhead Tricep ext. RINGS  PIKE FALL OUTS  CRUNCH (ON HANDS, FEET IN THE RINGS) MED BALLS PUSH UP ON MED BALL (ALTERNATE Read more…

09/12 | Glutes

WOD 09/12 | Glutes (40 on 8 off) 3x DUMBBELLS  STAGGERED STANCE SQUATS (RIGHT) STAGGERED STANCE SQUATS (LEFT) ALTERNATING SINGLE LEG DEADLIFTS  Boxes Step up + knee drive and hop (right) Step up + knee drive and hop (left) Step ups (heavy weight) BARBELLS  CURTSEY LUNGES  DEADLIFTS WITH A PAUSE  Read more…